Pan Seared Pollock in Pan Sauce
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(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
280
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 280 cal. | (13 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 11.8 mg | (98 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 826 mg | (21 %) | ||
| Calcium | 21 mg | (2 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 99 μg | (50 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 108 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Pollock
- peppers
- 4 slices Black Forest ham (about 60 grams or 2 ounces)
- 2 Tbsps vegetable oil
- 300 grams Cherry tomatoes
- ½ bunch thyme
- 1 Tbsp Cultured butter (15 grams or .5 ounces)
- salt
Preparation steps
1.
Rinse pollock with cold water, pat dry, cut into 4 equal pieces and season pepper. Wrap each piece with 1 slice of ham.
2.
Heat oil in a pan. Sear pollock on all sides over medium heat for about 5 minutes, until golden brown.
3.
Meanwhile, rinse tomatoes and thyme. Add tomatoes, thyme and butter to fish. Reduce heat and season with salt and pepper. Cook for about 5 minutes more, turning occasionally.
4.
Plate fish and tomatoes and thyme on 4 warmed plates. Serve immediately.
